3 rounds
50 calories on treadmill
25 bench
15:11
(Treadmill cals around 15-16 per minute, so felt about right
Bench on smith machine, so don’t know how much the bar weighed. Put 110# of plates on and called it good. Should have been at least Rx weight)
Strength/Activator
Min 1: 8/6 Calorie Row
Min 2: 5 Bench Press@135#
Min 3: Rest
Min 4: 8/6 Calorie Row
Min 5: 4 Bench Press@205#
Min 6: Rest
Min 7: 8/6 Calorie Row
Min 8: 3 Bench Press@235#
Min 9: Rest
Min 10: 8/6 Calorie Row
Min 11: 2 Bench Press@265#
Min 12: Rest
Min 13: 8/6 Calorie Row
Min 14: 1 Bench Press@285#
WOD
As Rx’d
Total meters=2098
Bench Press were as follows:
1st round: unbroken
2nd round: 15-10
3rd round: 10-5-5-5
Time: 12:20
3 rounds
50 calories on treadmill
25 bench
15:11
(Treadmill cals around 15-16 per minute, so felt about right
Bench on smith machine, so don’t know how much the bar weighed. Put 110# of plates on and called it good. Should have been at least Rx weight)
Wod RX: 14:12
First time putting both feet in in rower since injury.
Strength
155X5
175X4
195X3
215X2
235X1
Strength: 85/105/125/130/130
WODrx: 19:59
Bench press:
5@135
4@185
3@205
2@225
1@245
Wod Rx’d
13:19
Bench press
65-85-95-105-115
Wod 65#
15:50
WOD MRX 10:50
Strength: up to 95#
WOD: 75#
18:11
Bench press:
5@185
4@225
3@255
2@275
1@305
Wod Rx’d
14:36
Bench press:
5@185
4@235
3@265
2@285
1@315
Wod Rx’d
10:52
WOD rx
15:09
Bench press:
5@135
4@185
3@205
2@225
1@225
Wod Rx’d
14:53
Activator
Bench up to 100#
WOD w/ 85#
16:00
Bench
185,215,235,245,265
Wod RX
11:27
Bench: 135-225
Wod. Mrx: 13:49
Strength: Bench Press
5@165
4@185
3@215
2@255
1@285
WOD Rx’d
12:48
Strength/Activator
Min 1: 8/6 Calorie Row
Min 2: 5 Bench Press@135#
Min 3: Rest
Min 4: 8/6 Calorie Row
Min 5: 4 Bench Press@205#
Min 6: Rest
Min 7: 8/6 Calorie Row
Min 8: 3 Bench Press@235#
Min 9: Rest
Min 10: 8/6 Calorie Row
Min 11: 2 Bench Press@265#
Min 12: Rest
Min 13: 8/6 Calorie Row
Min 14: 1 Bench Press@285#
WOD
As Rx’d
Total meters=2098
Bench Press were as follows:
1st round: unbroken
2nd round: 15-10
3rd round: 10-5-5-5
Time: 12:20
Bench press
5/185
4/215
3/235
2/255
Failed 275
Wod RX’d
16:45
Activator/Strength:
BP – up to 165#
**Did 25 single unders w/ 5# drag rope during each rest min
WOD w/ 115#
16:16
fun class! thx Breck
WOD MRx+ (115#): 16.23
Activator
115-135-145-155-160
WOD Rx
13:08
12/8/5
12/8/4(failed last one)-1
9-5-3-2 (failed the 3rd)-2-2-2
All rows between 1000-1100 cal/hr until last 10-15 cals were 970-1000 cal/hr
800m run
Abs
Strength
8cal/5@225
8cal/4@245
8cal/3@255
8cal/1@265+1/2@265
8cal/275(f)
WOD Rx: 18:30
5@135
4@185
3@205
1@225
1@225
F@245
Wod RX 16:10
Strength up to 120
WOD rx with bench 1st 17:31
Activator 85-95-100-105-110
Rds 1-2 w/65# (12-8-5) and 25 cals
3rd rd w/75# (7-6-6-6) and 37 cals
16:08
Strength
5@225 4@255 1@275 1@285
WOD RX
11:19
Bench press up to 135#
Wod
Rx cals on bike
Rx bench 95# first round then 85#
18:58
31*
Strength to 245
WOD w/ 95# Strict Press
– 21:30ish, capped
Strength:
45,50,55,60,65#
WOD w/45# rd 1 and 12 on rd 2 (switched to 40# for reminder of WOD (Mike, thanks for saving me from crawl of shame)!! Great class!
18:45
WOD. Rxd.
18:59
Activator up to # 155
Wod MRX+ #80
14:39
Activator up to 125#
WOD with 85#
14:31
Bench press up to 245#
WOD: As RX’d
18:59
Failed two reps on bench, had to roll the bar down, almost die, and then re-rack.